Tips For Improving Your Workouts

Have you ever noticed that some days when you walk into the gym to train, you just don’t feel it. You go through the repetitions, but your head just isn’t in the game. You miss lifts. You feel exhausted. Well, here are some tips to help you improve your workouts:

1. Music. Music has a way of pumping you up and making you want to lift. Listen to the right music and you’ll be ready to attack the iron. When I train, I listen to loud music. The louder the better. So, crank the music and get to work.

2. Training Partners. I trained alone for a couple of years. I didn’t mind it, and I made some gains. However, the past year I’ve had some incredible training partners who have helped push me through plateaus and difficult training sessions. Since I’ve starting training with my training partners, I have made big gains. Also, it’s great to have someone spot you when you’re going for a PR. So, find yourself a training partner. But choose wisely. Make sure it is someone who is reliable, close to the same strength level, and someone who has a killer drive in the gym.

3. Distractions. There are many distractions in a typical gym; people talking to each other, cell phones, the opposite sex, and the skinny guy grunting while doing curls in the squat rack.


When you go to the gym, you go to train. You’re not there to socialize or pick up girls. One of my pet peeves is when I’m getting ready to lift heavy or set a new PR, someone will talk to me or ask me a question. Shut up! So, leave your cell phone in the car. Put your earbuds in and zone out everyone else in the gym. Remember, your in the gym to train, not to socialize.

4. Rest. You are not going to have a killer training session if you only slept a few hours the night before. To continually make gains in your training, you need to rest and recover. Make sure you are getting 7-8 hours of sleep every night. So, turn off the TV and get to bed.

5. Supplements. There are lots of supplements that are designed to give you a boost during your training. You can spend lots of money on such supplements. The primary ingredient in most of these supplements is caffeine. Save your money and buy some caffeine pills, such as NoDoz, Stay-Awake, and Vivarin (or better yet, look for the generic brands). Half-hour before you train, grind up one of these pills (which contain around 200mg of caffeine), mix it in water and drink. When its time to train you’ll be energized and ready to hit a new PR.

6. Follow a Program and Track Your Progress. If you go into the gym with no program or plan, you’ll likely make little or no progress. Plus, chances are that you will get bored and be more likely to miss training sessions. When you have a training program, you know each day you go into the gym what you are going to do, how many sets and reps you have to perform, and whether you are making progress. Each day you go into the gym, you should check your program and see what you did last session and then try to better it. I write my own programs and I also regularly follow other trainer’s programs, such as Joe DeFranco’s, Jim Wendler, and Jason Ferruggia. So, follow a program, track your progress, and enjoy the results.

7. Attitude.
I left attitude as my last recommendation to guarantee your training. Why? Because it is the most important to your success. Even if you follow all the above recommendations, if you have a bad attitude about training, your workouts will suffer and you will never make the progress you otherwise could.

I’ve trained athletes who have killer potential. But, they come into the gym with a lazy attitude, a better-than-thou mind set, and no work ethic. These individuals make little progress and never last. Also, I’ve trained moms who have wanted to lose their baby-weight, but have accepted being overweight, or lack the determination to eat properly.

Compare this to a couple athletes I currently train. They come each day to the gym ready to “kill it”! They go to war with the iron. They look forward to lifting. These athletes push themselves each workout, and even if they miss a lift, they consider it “practice” and look forward to hitting the lift the next time. They think themselves strong. As a result of their attitude, their strength has improved greatly. Or, the moms who come to train with a strong determination to reach their goal of losing weight, who are dedicated to eating properly, and who have figured out the benefits of being a strong woman.

Bill Pearl, a former leading American bodybuilder, said: “Everything has to be positive, positive, positive. Because . . . as soon as something negative comes into your training you can kiss your goal goodbye.”

So, be positive about your training. Have a killer attitude. An attitude that each time you are in the gym you will give your all. Be positive about reaching your goals. Know that you can accomplish everything you set your mind to if you are willing put in the effort and make the sacrifices needed.

Now, GO TRAIN!!!

Setting a Positive Example for our Children

Guest Post by Bryan Childers:


We get into the fitness industry because of our desire to teach, promote, and educate our chosen craft. I've been very fortunate over the past decade to meet with and network with several influential individuals that are involved in the "Business". One of them, Greg Nielsen, asked me to contribute a blog for his web site and I considered it an honor. Besides our interest in health and fitness, we both share an extreme love and dedication to our children. That is what I want to talk about today. Promoting a healthy lifestyle for our children.

Let's examine some alarming facts. There are nine million youth between the ages of six and nineteen that are considered overweight. Our children spend over four hours a day on computers, cell phones, and watching television. Over twenty-five percent of our youth today have high cholesterol and high blood pressure. In the past several decades, the likelihood for children to be obese has over doubled and almost tripled. Eye opening isn't it? We, as parents, have the ability to stop this trend. Our most important attribute to our children is to provide valuable information and be positive role models. We should educate our children on proper nutrition. Todays' diet, especially among youth, is over-loaded with calories, refined sugars, processed carbohydrates, and saturated fats. We can halt this by offering fruits, vegetables, and other healthier alternatives, all while teaching our children about nutrition, nutrition labels, and how to understand them.


Parents need to take a more head strong approach in being involved with their children, and not promote an unhealthy lifestyle. Instead of buying them a game system, which I like to call an "Electronic Babysitter", plan a family outing that includes a hike. Go to the park for a game of basketball. Ride your bikes together. Anything to promote physical activity. Instead of time consuming sedentary toys, buy a jump rope, hula hoop, or roller blades. All of these promote healthy habits.

The point I'm trying to drive home is this. Be an active part of the solution, not a major contributor to the problem. Ninety percent of active adults will have active children. Have a "Family Meal" where everyone is all together. Introduce an environment without electronic interruptions. Remember when families enjoyed dinner together?

I've seen firsthand what being overweight can do. I grew up an overweight child thanks to an early sports injury. Being overweight caused me to be shy, depressed, and forced me to avoid certain social situations. It was a battle that took me over ten years to claim victory over. It is a situation no child should have to go through.

We, as parents, are a vital link. Exercise and nutrition should be taught to our children. We should emphasize fun and physical activity. Please join me in my personal battle against childhood obesity by education and promoting a healthy lifestyle to the youth of America. Remember, low parental concern about the weight problems in out children will increase their chances of growing up overweight. Take the first step today! Promote a healthy lifestyle...For our childrens' sake!

Bryan Childers CFT, SSC, SFN Elite Fitness Center
Evansville, Indiana
Bryanchilders.com
bryan@bryanchilders.com
Friend me up on Facebook...look for Bryan Childers or Bryan Childers, Personal Training

5 Great Fitness Gifts for Christmas

Christmas is almost here. If you are still trying to decide what to get the gym rat in your life for Christmas, here are five ideas worth considering.

1. Blast Straps. I bought some Blast Straps from Elite FTS a year ago to give me some variety to my training. The Blast Straps have been featured in Men’s Fitness and Men’s Health. You can use them in a variety of exercises, from push-ups, dips, to abdominal training. They can be purchased at http://www.elitefts.com/.



2. Fat Gripz. I just recently picked up a pair of Fat Gripz after repeatedly hearing the benefits of using this grip product. I am not disappointed. Using Fat Gripz will strengthen your grip and help you pack on more muscle. Fat Gripz can be purchased from Elite FTS at http://www.elitefts.com/.



3. Climbing Rope. You can do many different exercises with a climbing rope, from tug-of-war, battling ropes, to rope climbs. You will strengthen your forearms, lats, biceps, abs, etc. Using a climbing rope to perform battling ropes to increase your endurance and anaerobic capacity. I have personally performed battling ropes as a finisher to my workout for great results. I purchased my climbing rope from Perform Better, at http://www.performbetter.com.



4. Power Wheel. If you want to blast your core, then purchase a Power Wheel. From knee tucks to hand walks, you will get a great core workout. I purchased my Power Wheel from Monkey Bar Gym, at http://monkeybargym.com/.



5. Foam Roller. When you train, you are going to be sore. The foam roller is a great tool to decrease soreness, breakdown scar tissue and aid in your recovery. I use a foam roller almost everyday. It has greatly decreased my soreness and has helped me recover at a quicker pace. You can purchase foam rollers from several sources, including many chiropractic offices. You can also purchase them from Elite FTS, at http://www.elitefts.com/.



MERRY CHRISTMAS!